Beginner, Intermediate, and Advanced Quick Bodyweight Circuits

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What's up everybody? You good? Good. Me too. If you're not, well… you will be after this article.

Perhapssss not this article, but you will after trying out some of these workouts I've been plugging into my routine recently.

When my days coaching get a little on the busy side here in Florida, and I feel a bit rundown from workouts earlier in the week, or just can't seem to find a ton of time to get a nice warmup and long lift in, I'll turn to some circuit style training to get the blood pumping and muscles primed again.

There was a day a few weeks ago where I felt like absolute crap around noon time. I was supposed to go for a personal record in the squat that night, but honestly dreaded it.

I wasn't going to skip a day, because I wasn't dying and I just don't do that shit. So instead of guzzling a coffee like it was the last glass of water on planet earth, I decided to do a little full-body circuit for 3 rounds to see if I would feel any better. It wasn't designed to get me tired, although I could have done that with a little less rest time, and more volume.

The result? Superman came out of hiding. I felt like a million bucks, and just went ahead and did my normal training for the day immediately after. I ended up setting a personal record for my squat and had the best workout I've had in a long time.

These workouts below have provided my clients, myself, and family or friends a ton of benefit from a number of perspectives. They are:

1.) Useful when traveling or when stuck in a hotel that has a crappy weight room with only a treadmill.

2.) Helpful fighting off low energy ebbs throughout the day. Ditch the Red Bull and do one of these.

3.) Useful in gaining a bit more mobility, assuming form is locked in.

4.) Helpful for revving your metabolism.

5.) Useful in addition to fat loss or muscle building programs.

6.) Used by zombie slayers to get loose.

^^^ You gotta be warmed up for that shit. ^^^

Let's get to it. Here is something for just about everyone out there who is in relatively good zombie killing shape.

"The Healthy Beginner" – Complete 3–5 times with 1:30 rest in between sets

Double Leg Bridge x 15–20

Push up from Bench or Knee High Elevation x As many as good form allows

Prisoner Squat to box w/pause x 12–15

Scapular Wallslides x 10

Split Squat Lunge in Place x 10/leg

RKC Plank x 10s squeeze

Jumping Jacks x 50

"The Average Joe" — Complete 3–5 times with 1:30 rest in between sets

Prisoner Squats x 20

Pushup x As many as good form allows

Prisoner Reverse Lunges x 10/side

In Place Inchworms x 8

Single Leg Bridges x 10/leg

5-second Plank Progression (Start with plank > move to side > back to center > other side > then back to center) x 3–5 rotations

Burpees x 10

"The Spartan" – Complete 3–5 times with 1:30 rest in between sets

Jump to High Box x 10

Prisoner Squat x 20

Spiderman Pushup x 6/side

Split Squat Jumps x 6/side + Lunges in Place x 8/side

Scap Walk 180 degrees x 2–3/side

One Leg Bridge from Elevation w/pause x 10/side

Reverse Crunch x 10

5-second Plank Progression x 3–5 rotations

Burpees x 10

Short on time or equipment is never an excuse — these circuits are the same "start where you are" philosophy I built into the Rebuilt Strength Blueprint.

This is the exact system I coach every day. If you're in the Naples area and want it coached in person, this is how we train in semi-private training at Show Me Strength. Not local? The Rebuilt Strength Blueprint puts the whole system — squat, hinge, push, pull, single-leg, core — into a plan you can follow anywhere.